12.16.14 - 12.21.14

Week 4

Tuesday – Snatch int + ME Lower + Ring Mu’s

A. Every 90 seconds, for 9 minutes (6 sets): 


Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

80, 85, 90, 95, 100, failed @105

+

Every 2 minutes, for 16 minutes (8 sets): 


High Hang Snatch + Hang Snatch + Snatch

*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
110

*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
115

*Sets 5-6 – 80%
125 (missed snatch on set 5 but repeated and got it)

*Sets 7-8 – 85% 130 (missed snatch on set 8 twice but got it on the 3^rd time)

The hi hang snatches felt the best, the hang snatches felt decent, then the snatches from the ground felt awful

B. Chain Suspended GM w/ SS Bar

10-5 – 3 reps + 7sets x 2reps (*Build through 10 attempts to a tough 2 reps)

*lots of sets so build accordingly

*Set chains about 4 fingers up from belly button. This should keep you well above parallel

 80x10, 100x5, 110x3, then sets of 2 @ 120, 125, 130, 135, 140, 145, 150

C. BB Hip Thrusts; 4 x 20 reps, rest as needed

135, 135, 140, 140

D. Squat pull through w/ V-Bar; 3 x 10 reps

80, 90, 90

E. GHR; 3 x 10 reps, rest as needed

Unweighted, 8#, 8#

F. Standing Abs w/ band or cables; 3sets x 10reps (tough)

With cables: 100, 120, 120

Wednesday – ME Upper  + mixed MAP sets (longer int’s)

A. Build to a tough 3 reps on Flat bench with 2 boards

140

+

max reps with 70% of above x 1 set

 100 x 20 reps

B1. BB Skull Crushers; 5sets x 5 reps, rest 90sec

42, 52, 52, 52, 52

B2. Chinese Rows; 5sets x 8 reps, rest 90 sec

85 for all sets; accidentally did B1 on its own so I supersetted banded tricep pushdowns (10 reps) with these

C. Bamboo Shoulder Press; 2 sets x 20 reps 15 reps

Orange bands + 40# (20# kb per side) for both sets

D. Heavy BB Shrugs; 3sets x 10 reps, rest as needed

200 for all sets

+

6 sets @ high effort:

20 cals AD

100ft bear crawl

50 DU's

10 hand release burpees to 6" OH

3 min b/t sets

*I want you to mix and match the order/set-up every set. Goal is same time per set no matter the order.

 2:23, 2:24, 2:24, 2:25, 2:36, 2:27

Orders = as written, B/DU/BC/AD, AD/DU/BC/B, B/BC/DU/AD, BC/B/AD/DU, DU/AD/B/BC

Thursday - C&J mod + Snatch mod + Vertical Pull CP

A. 
Every 2:30min, for 25 minutes (10sets): 


Clean & Jerk x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

125, 130, 135, 145, 155, 165, 175, 185, failed @195 on the clean, failed twice @ 200 on the clean L 

B. EMOM for 15min; Squat Snatch x 1 rep

Loads: sets 1-5 @ 65%; sets 6-10 @ 72%; sets 11-15 @ 78%

 100, 110, 120

C. Weighted L Sit Legless Rope Climb to 15ft, 1 rep x 5 sets, 3 min rest - no legs on lowering, start sitting on your ass

 Complete from a seated position for the first time, but no weight. Used legs to lower on the first 2 sets then without them on the last 3 (I was being a baby)

D1. Standing Cable Straight arm pulldown; 2 x 15 reps, rest 30sec

70 (too heavy, broke set), 60

D2. Chest supported DB Row; 2 x 15 reps, rest as needed

 30’s (too heavy, didn’t really get full range of motion on last few reps), 25’s

E. Powell Raise; 2 x 20 reps, rest as needed

*on flat bench

 5#

F. DB Hammer Curls; 2 x 20 reps as heavy as possible

 20’s for 10 reps/side + 15’s for 10 reps/side, then second set all 20 reps with 15’s

Saturday - DE Lower+ Clean int  + sub 5min Aerobic tester

A. Power Clean, build to a tough single

205 (10#PR, I got 200 pretty solid, then missed 205 twice but got it on the 3^rd attempt with a little bit of wide feet)

B. Speed Squats w/ SS Bar (to low box – 10-12”) + bands

5-3-2-2-2…using these sets to build to 75% of a 1rm bar weight

80x5, 100x3, 120x2, 130x2, 140x2

+

10 x 2 reps EMOM

 Complete @150, tough

C. Deficit Dead Lift (2 riser mats) w/ mini band

8 x 2 reps at same load EMOM (75% bar weight)

 Complete with 205 bar weight (this was 15# less than 75% RM), still very tough

D. GHR; 3 x 10 reps, rest as needed

 8#, 10#, 12#

E. Reverse Hyper; 3 x 10 reps @ Heavy Load

 140, 140, 160

F. Standing Abs w/ band or cables; 3sets x 10reps (tough)

120 for all sets

+

21,15,9 for time:

Toes to Bar

Burpees to 9" OH

3:41 (4 seconds faster than last year)

Sunday

A.m. – Snatch tech + upper stamina

A. Squat Snatch. Snatch Balance, 2.2 @ 60% x 5 sets, 2 min - reset b/t all reps, focus on speed

Complete @95

+

For time:

9-->1 unbroken Ladder of Chest to Bar

1-->7 unbroken Ladder of HSPU

9-->1 unbroken Ladder of Pull-ups

1-->7 unbroken Ladder of Ring Dips

*No alternating b/t movements, all in sequence

8:47. Did real ring dips but did not do the sets unbroken, I just did all of the designated total reps. I got 7:12 last year but I am just happy to be doing ring dips again.

P.m. – Mixed MAP sets (short int/high volume) + PreHab Upper

10 sets @ high effort - on a 120 second interval:

9 air squats

7 box jumps - 20"

5 kbs – (70/53lbs)

3 burpees to 6" OH

*Goal is finish under 60 sec per set

*I want you to mix and match the order/set-up every set. Goal is same time per set no matter the order.

38-41 sec/set

+

Multip-Grip pushdowns; 10+10 x 4 sets, rest as needed

*use the new strap attachment. 10 reps on top handle + 10 reps on bottom handle

Complete with 50 for all sets